How-to: Plyo Archives | https://rollerderbyathletics.com/category/how-to-plyo/ Sat, 27 Jun 2015 02:35:07 +0000 en-US hourly 1 https://wordpress.org/?v=6.2.9 https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/cropped-RDA-logo-square-512-1.png?fit=32%2C32&ssl=1 How-to: Plyo Archives | https://rollerderbyathletics.com/category/how-to-plyo/ 32 32 41369847 How-to: Tuck Jumps – Advanced Variations https://rollerderbyathletics.com/how-to-tuck-adv/ Sat, 27 Jun 2015 02:35:07 +0000 http://www.rollerderbyathletics.com/?p=5752 Exercise: Tuck Jumps – Advanced Variations Do: Get low to start every jump. Power up as high as possible and tuck both knees to chest. Attempt to stick the landing each time. Don’t: do these without a very good warm-up. Easier: take more rest between jumps. Harder: n/a See also: Long Jump with Weight, Tuck Jumps Back to […]

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]]> 5752 How-to: Thrusters https://rollerderbyathletics.com/how-to-thrusters/ Sat, 27 Jun 2015 02:10:19 +0000 http://www.rollerderbyathletics.com/?p=5739 Exercise: Thrusters Do: Drive up powerfully with legs and hips Don’t: separate the movement into a slow squat and a slow overhead press. Easier: Use lighter weight. Harder: Lift heavier weight (in the video I have 15 lb dumbbells in each hand) See also: Squats, Burpees & Variations Back to all How-To Videos, in alphabetical order…

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]]> 5739 How-to: Box Jump Variations https://rollerderbyathletics.com/how-to-box-jumps/ Sat, 27 Jun 2015 01:25:46 +0000 http://www.rollerderbyathletics.com/?p=5725 Exercise: Box Jumps (Standard, Squat Box Jump, and Seated Box Jump) Do: Land with feet completely on the box, and come to a full standing position, before stepping down. Explode up with the highest jump possible. Don’t: hit your knuckles on the box! Easier: use a 20″ or shorter box / step Harder: use a 24″ or higher box; […]

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]]> 5725 How-to: Side to Side Switches https://rollerderbyathletics.com/how-to-side-switches/ Sat, 27 Jun 2015 01:19:39 +0000 http://www.rollerderbyathletics.com/?p=5723 Exercise: Side to Side Switches Do: Hold weight close to body, use core to control the movement, move quickly and sharply Don’t: swing the weight in large arcs or compensate with a wide stance. Easier: n/a Harder: go faster, use heavier weight. See also: Heismans Back to all How-To Videos, in alphabetical order…

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]]> 5723 How-to: Long Jump Tuck Jump https://rollerderbyathletics.com/how-to-ljtj/ Sat, 27 Jun 2015 01:15:54 +0000 http://www.rollerderbyathletics.com/?p=5707 Exercise: Long Jump + Tuck Jump Combination Do: Spring up into the tuck jump quickly and vertically. Don’t: jump forward on the tuck jump. Easier: Separate the two jumps with a pause. Harder: n/a See also: Long Jump with Weight, Tuck Jumps, Advanced Tuck Jumps Back to all How-To Videos, in alphabetical order…

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]]> 5707 How-to: Long Jump with Weight https://rollerderbyathletics.com/how-to-long-jump-weight/ Sat, 27 Jun 2015 00:59:27 +0000 http://www.rollerderbyathletics.com/?p=5706 Exercise: Weighted Long Jumps Do: Swing the weight out in front of you, imagine it dragging you forward. Take it slow as you get used to the feeling. Don’t: look for height, or swing the weight above shoulder height. Easier: eliminate the weight Harder: heavier weight, more reps. See also: Long Jump + Tuck Jump Back to all How-To […]

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]]> 5706 How-to: Sideways Stairs https://rollerderbyathletics.com/how-to-sideways-stairs/ Mon, 01 Dec 2014 04:41:48 +0000 http://rollerderbyathletics.com/?p=4326 Exercise: Sideways Stairs Do: Use “outside” and “inside” leg equally, & remember to swap sides every flight of stairs or two. Don’t: forget to get low and attack the stairs like a speed skater

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]]> 4326 How-to: Skater Strides https://rollerderbyathletics.com/how-to-skater-strides/ Sun, 30 Nov 2014 23:00:34 +0000 http://rollerderbyathletics.com/?p=4322 Exercise: Skater Strides Do: Stay low throughout, keep head and chest lifted, use arms like a speed skater Don’t: bob up and down, or half-ass it and wind up looking like a tap dancer :)

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]]> 4322 How-to: Frog Jumps https://rollerderbyathletics.com/how-to-frog-jumps/ Sun, 30 Nov 2014 22:14:28 +0000 http://rollerderbyathletics.com/?p=4313 Exercise: Frog Jumps Do: Jump for distance, not height, try to minimize the number of hops backward you need to get back to your starting point

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]]> 4313 How-to: Chair Step-Up https://rollerderbyathletics.com/how-to-chair-step/ Sun, 30 Nov 2014 20:34:29 +0000 http://rollerderbyathletics.com/?p=4303 Exercise: Chair Step-Ups & Step-Up / Cross-Under Combos* Do: Drive through your heel, all the way up Don’t: Get only halfway up Easier: Standard step up Harder: Double-time, Up and Over variations *check out the Cross-Under squat video for more tutorial on the combo movement.

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]]> 4303 How-to: Burpees & Variations https://rollerderbyathletics.com/how-to-burpees/ Sat, 05 Jul 2014 05:26:30 +0000 http://www.rollerderbyathletics.com/?p=1778 Exercise: Burpees Variations:Half Burpees, Squat Thrusts Do: Hit all the ‘stops’ with good form: Squat, plank, push-up, squat-jump Don’t: Rush through it and sacrifice form   Click here to see all the How-To Videos…

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]]> 2729 How-to: Lunge Jumps https://rollerderbyathletics.com/lunge-jumps/ Sat, 05 Jul 2014 05:14:00 +0000 http://www.rollerderbyathletics.com/?p=1798 Exercise: Lunge Jumps Do: Jump high! Keep your chest and head lifted Don’t: Allow your front knee to cave in towards centre, or push forward past your toes Easier: Go slower, step between positions instead of jumping Harder: n/a   Click here to see all the How-To Videos…

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